@font-face{font-family:"DM Sans";font-style:normal;font-weight:400;font-display:swap;src:url("./assets/dm-sans-400.ttf") format("truetype")}
@font-face{font-family:"DM Sans";font-style:normal;font-weight:500;font-display:swap;src:url("./assets/dm-sans-500.ttf") format("truetype")}
@font-face{font-family:"DM Sans";font-style:normal;font-weight:700;font-display:swap;src:url("./assets/dm-sans-700.ttf") format("truetype")}
@font-face{font-family:Montserrat;font-style:normal;font-weight:700;font-display:swap;src:url("./assets/montserrat-700.ttf") format("truetype")}
:root{color-scheme:light;--background:#fffdf5;--surface:#ebe5da;--ink:#251a0a;--muted:#696255;--line:#d8d0c1;--green:#287f53;--white:#fff;--error:#8b3021;--radius:12px;--font-body:"DM Sans",sans-serif;--font-heading:Montserrat,sans-serif;--content:1120px;--space:24px}
*{box-sizing:border-box}html{scroll-behavior:smooth;scroll-padding-top:24px}body{margin:0;background:var(--background);color:var(--ink);font:400 16px/1.5 var(--font-body);min-width:280px}button,input,select,textarea{font:inherit}button{color:inherit;cursor:pointer}button:disabled{cursor:not-allowed;opacity:.45}button,input,a,summary{touch-action:manipulation}button,a,input,summary{outline-offset:5px}button:focus-visible,a:focus-visible,input:focus-visible,summary:focus-visible{outline:3px solid var(--green)}::selection{background:var(--surface);color:var(--ink)}input{caret-color:var(--green)}a{color:inherit;text-underline-offset:4px}img,svg{display:block;max-width:100%}[hidden]{display:none!important}h1,h2,h3,h4,p{margin:0}h1,h2,h3,h4{font-family:var(--font-heading);font-weight:700;line-height:1.3}h2{font-size:24px}h3{font-size:20px}p+p{margin-top:12px}ol,ul{margin:0;padding:0}li{list-style:none}.app-shell{width:min(calc(100% - 80px),var(--content));margin:48px auto 0}.site-header{margin-bottom:32px}.title-band{padding:24px;border-radius:var(--radius);background:var(--surface);text-align:center}.title-band h1{font-size:clamp(24px,3.05vw,40px);letter-spacing:-.025em}.header-bottom{display:flex;gap:24px;justify-content:space-between;align-items:center;margin-top:20px}.header-bottom>p{font-size:13px;color:var(--muted)}nav{display:flex;gap:20px;align-items:center}.nav-link,.text-button{border:0;padding:8px 0;min-height:44px;background:transparent;color:var(--muted);font-size:14px;text-align:inherit;text-decoration:underline;text-decoration-color:transparent;text-underline-offset:5px}.nav-link:hover,.text-button:hover{text-decoration-color:currentColor;color:var(--ink)}.nav-link.is-current{color:var(--ink);font-weight:700;text-decoration-color:var(--line)}main{outline:none}.view{display:flex;flex-direction:column;gap:24px}.profile-summary{display:grid;grid-template-columns:1.5fr 1fr;gap:80px;padding-bottom:24px;border-bottom:1px solid var(--line)}.profile-summary h2,.profile-summary strong{font-family:var(--font-heading);font-size:24px;line-height:1.35}.field-label{display:block;margin-bottom:4px;font-size:14px;color:var(--muted)}.weight-summary{position:relative}.weight-summary .text-button{margin-left:16px}.program-position,.muted,.small-note{color:var(--muted)}.program-position,.small-note{font-size:13px}.body-heading{font:400 16px/1.5 var(--font-body)}.progress-section{display:flex;flex-direction:column;gap:12px}.progress-count{display:flex;gap:10px;flex-wrap:wrap;align-items:baseline}.progress-count strong{font:700 32px/1.3 var(--font-heading);letter-spacing:-.025em}.progress-count span{font-size:14px;color:var(--muted)}progress{appearance:none;-webkit-appearance:none;border:0;width:100%;height:12px;border-radius:12px;overflow:hidden;background:var(--line)}progress::-webkit-progress-bar{background:var(--line);border-radius:12px}progress::-webkit-progress-value{background:var(--ink);border-radius:12px}progress::-moz-progress-bar{background:var(--ink);border-radius:12px}.next-session{display:flex;gap:24px;align-items:center;justify-content:space-between;padding:20px;background:var(--surface);border-radius:var(--radius)}.next-session>div{min-width:0}.section-label{font:700 14px/1.4 var(--font-heading);color:var(--green);margin-bottom:6px}.next-session h2{font-size:24px}.next-session>div>p:last-child{font-size:14px;color:var(--muted);margin-top:6px}.button{display:inline-flex;gap:8px;align-items:center;justify-content:center;min-height:52px;padding:14px 24px;border:1px solid transparent;border-radius:var(--radius);background:var(--ink);color:var(--white);font:700 14px/1.4 var(--font-heading);text-align:center;text-decoration:none;white-space:normal;transition:background-color 140ms ease,transform 140ms ease}.button:hover:not(:disabled){background:#493721}.button:active:not(:disabled){transform:translateY(1px)}.button-secondary{background:var(--surface);color:var(--ink)}.button-secondary:hover:not(:disabled){background:#dfd6c7}.next-session .button{flex-shrink:0;min-width:250px}.resume-notice{display:flex;justify-content:space-between;gap:24px;padding:20px 0;border-bottom:1px solid var(--line)}.resume-notice h2{font-size:18px}.resume-notice p{font-size:14px;color:var(--muted);margin-top:4px}.section-heading{display:flex;gap:16px;justify-content:space-between;align-items:center;margin-bottom:20px}.section-heading h2{font-size:20px}.calendar-section{margin-top:8px}.day-grid{display:grid;grid-template-columns:repeat(6,minmax(0,1fr));gap:24px 16px}.day-card{min-width:0}.day-button{position:relative;display:flex;flex-direction:column;align-items:stretch;width:100%;gap:8px;background:transparent;border:0;padding:0;text-align:left;border-radius:12px}.day-photo{position:relative;display:flex;align-items:center;justify-content:center;aspect-ratio:1.375;overflow:hidden;background:var(--surface);border-radius:12px}.day-photo>img{width:100%;height:100%;object-fit:cover}.day-photo>.workout-cover{object-position:50% 43%}.day-button[data-state="future"] .day-photo>img{opacity:.4}.day-button[data-state="completed"] .day-photo:after{content:"";position:absolute;inset:0;background:var(--green);opacity:.15}.day-state-icon{position:absolute;right:10px;bottom:10px;z-index:1;display:grid;place-items:center;width:38px;height:38px;border-radius:50%;background:var(--background)}.day-state-icon img{width:20px;height:20px}.day-button[data-state="completed"] .day-state-icon{background:var(--green)}.day-recovery-icon{width:32px!important;height:32px!important;object-fit:contain!important}.day-number{font-size:16px;line-height:1.3}.day-description{font-size:13px;color:var(--muted);line-height:1.35;overflow-wrap:normal;min-height:2.7em}.day-button[data-state="completed"] .day-description{color:var(--green)}.day-button[data-today="true"] .day-photo{outline:2px solid var(--ink);outline-offset:3px}.calendar-navigation{display:flex;justify-content:space-between;align-items:center;gap:16px;margin-top:28px}.calendar-navigation p{font-size:13px;flex-shrink:0}.program-help,.session-plan{border-top:1px solid var(--line);padding-top:20px}.program-help summary,.session-plan summary{font-weight:500;cursor:pointer;min-height:44px}.program-help>div{max-width:72ch;padding:8px 0 16px;color:var(--muted)}.site-footer{display:flex;gap:8px 24px;flex-wrap:wrap;justify-content:space-between;align-items:baseline;margin-top:32px;padding:20px 0 32px;border-top:1px solid var(--line);font-size:13px;color:var(--muted)}.site-footer .small-note{width:100%}.site-footer .text-button{min-height:32px;padding:0}.notice{display:flex;align-items:center;justify-content:space-between;gap:20px;background:var(--surface);padding:18px 20px;border-radius:12px;margin-bottom:24px;font-size:15px}.notice strong{display:block}.notice p{margin-top:4px;font-size:14px}.notice-error{border:1px solid var(--error)}.notice-actions{display:flex;gap:12px;align-items:center;flex-wrap:wrap}.notice-actions .button{min-height:44px}.loading-state{display:flex;align-items:center;gap:12px;min-height:220px;color:var(--muted)}.loading-mark{height:18px;width:18px;border:2px solid var(--line);border-top-color:var(--ink);border-radius:50%;animation:loading 1s linear infinite}@keyframes loading{to{transform:rotate(360deg)}}.workout-band{position:relative;display:flex;align-items:center;justify-content:center;gap:16px;padding:24px 72px;background:var(--surface);border-radius:12px}.workout-band h2{font-size:clamp(24px,3vw,40px);text-align:center}.icon-button{display:grid;place-items:center;border:0;background:transparent;width:48px;height:48px;border-radius:8px}.workout-band .icon-button{position:absolute;left:16px}.exercise-heading{display:flex;flex-direction:column;gap:8px}.exercise-heading h3{font-size:40px;letter-spacing:-.02em}.exercise-heading p{font-size:14px}.workout-grid{display:grid;grid-template-columns:minmax(0,1.72fr) minmax(310px,1fr);gap:32px;align-items:start}.movement-guide{min-height:420px;display:flex;flex-direction:column;justify-content:space-between;gap:24px;padding:32px;background:var(--ink);color:var(--background);border-radius:12px}.movement-guide h4{font-size:20px;margin-bottom:20px}.movement-guide-content{max-width:56ch}.movement-guide-content>p{font-size:20px;line-height:1.6}.movement-guide .movement-alternative{font-size:16px;opacity:.8}.media-note{font-size:13px;opacity:.7;max-width:44ch}.timer-column{display:flex;flex-direction:column;gap:16px}.timer-panel{display:flex;flex-direction:column;align-items:center;gap:12px;padding:20px 12px;background:var(--surface);border-radius:16px}.timer-phase{font:700 14px/1.3 var(--font-heading)}.clock-face{position:relative;width:250px;height:212px;display:grid;place-items:center}.timer-track,.timer-progress{position:absolute;inset:1px 20px auto;width:210px;height:210px}.timer-progress{transform:rotate(-90deg);overflow:visible}.timer-progress circle{fill:none;stroke:var(--ink);stroke-width:10;stroke-linecap:round;stroke-dasharray:100;stroke-dashoffset:0;transition:stroke-dashoffset 100ms linear}.clock-content{position:relative;text-align:center;z-index:1;pointer-events:none}.timer-clock{display:block;font:700 49px/1.3 var(--font-heading);font-variant-numeric:tabular-nums;letter-spacing:-.025em}.clock-content p{font-size:13px;margin-top:4px}.timer-panel>p:last-child{font-size:13px;text-align:center}.timer-panel[data-phase="rest"] .timer-phase,.timer-panel[data-phase="recovery"] .timer-phase{color:var(--green)}.timer-panel[data-status="paused"] .timer-progress{opacity:.4}.timer-controls{display:grid;grid-template-columns:minmax(0,2fr) minmax(0,1fr);gap:12px}.timer-controls .button{padding:14px 8px}.restart-button{width:100%;text-align:center;min-height:48px;color:var(--ink);font-weight:700}.save-status{font-size:13px;color:var(--muted);text-align:center;min-height:20px}.next-exercise{font-size:14px}.session-measures{display:flex;gap:32px;align-items:center;flex-wrap:wrap;border-top:1px solid var(--line);padding-top:20px}.session-measures p{margin:0}.session-measures strong{font-family:var(--font-heading);font-variant-numeric:tabular-nums}.sound-control{margin-left:auto;display:flex;align-items:center;gap:8px;min-height:44px;font-size:14px}.sound-control input,.checkbox-label input{accent-color:var(--green);width:19px;height:19px}.session-plan-list{display:flex;flex-direction:column;gap:12px}.session-plan ol{margin:12px 0}.session-plan li{display:flex;gap:20px;justify-content:space-between;padding:10px 0;border-bottom:1px solid var(--line);font-size:14px}.finish-button{width:100%}.history-list{display:flex;flex-direction:column}.history-row{padding:20px 0;border-bottom:1px solid var(--line);display:flex;gap:16px;justify-content:space-between;align-items:start}.history-row h3{font-size:18px}.history-row p{color:var(--muted);font-size:14px;margin-top:6px}.history-status{font-size:14px;font-weight:700}.history-status.completed{color:var(--green)}.empty-state{padding:48px 0;max-width:60ch}.empty-state h3{margin-bottom:12px}.empty-state p{color:var(--muted)}.data-view{max-width:760px}.data-view>h2{font-size:32px}.profile-form{display:flex;flex-direction:column;gap:24px;max-width:480px}.form-field label{display:block;font-weight:700;margin-bottom:8px}.form-field input{width:100%;padding:12px 14px;background:var(--background);border:1px solid var(--line);border-radius:8px;min-height:52px;color:var(--ink)}.form-field p{font-size:13px;color:var(--muted);margin-top:8px}.input-with-unit{display:flex;gap:12px;align-items:center}.input-with-unit input{min-width:0}.input-with-unit>span{color:var(--muted)}.checkbox-label{display:flex;align-items:start;gap:10px;min-height:44px}.checkbox-label input{flex-shrink:0;margin-top:4px}.backup-section,.reset-section{border-top:1px solid var(--line);padding-top:24px;margin-top:8px}.backup-section h3,.reset-section h3{font-size:24px;margin-bottom:12px}.backup-section>p,.reset-section>p{color:var(--muted);max-width:68ch}.backup-actions{display:flex;gap:12px;flex-wrap:wrap;margin:20px 0}.file-picker{position:relative;overflow:hidden;cursor:pointer}.file-picker input{position:absolute;opacity:0;width:100%;height:100%;inset:0;cursor:pointer}.file-picker:focus-within{outline:3px solid var(--green);outline-offset:4px}.destructive,.form-error{color:var(--error)}.form-error{font-size:14px}.dialog{width:min(calc(100% - 32px),560px);max-height:calc(100dvh - 48px);padding:0;border:0;border-radius:16px;background:var(--background);color:var(--ink);box-shadow:0 12px 72px #251a0a35}.dialog::backdrop{background:#251a0a80}.dialog-content{padding:32px;display:flex;flex-direction:column;gap:20px}.dialog h2{font-size:28px}.dialog-actions{display:flex;flex-direction:column;gap:12px;margin-top:4px}.dialog-actions .text-button{text-align:center}.summary-metrics{display:flex;gap:32px;background:var(--surface);padding:20px;border-radius:12px}.summary-metrics p{margin:0}.summary-metrics span{display:block;color:var(--muted);font-size:13px}.summary-metrics strong{font:700 24px/1.5 var(--font-heading);font-variant-numeric:tabular-nums}#day-dialog-content{display:flex;flex-direction:column;gap:16px}#day-dialog-content h3{font-size:18px}#day-dialog-content p{font-size:15px;color:var(--muted)}.skip-link{position:fixed;top:8px;left:8px;z-index:10;padding:12px 20px;background:var(--ink);color:var(--white);transform:translateY(-150%)}.skip-link:focus{transform:none}.sr-only{position:absolute;width:1px;height:1px;padding:0;margin:-1px;overflow:hidden;clip-path:inset(50%);white-space:nowrap;border:0}
.movement-guide-content summary{font:700 20px/1.3 var(--font-heading);cursor:pointer;list-style:none;min-height:44px}.movement-guide-content summary::-webkit-details-marker{display:none}.movement-guide-content summary span{display:none}.movement-copy{margin-top:16px}.movement-copy>p{font-size:20px;line-height:1.6}.workout-mode .site-header{display:none}.workout-mode .app-shell{margin-top:32px}
@media(min-width:1440px){.app-shell{width:1120px}}
@media(max-width:1000px){.app-shell{width:calc(100% - 48px);margin-top:32px}.day-grid{grid-template-columns:repeat(4,minmax(0,1fr))}.profile-summary{gap:40px}.workout-grid{grid-template-columns:minmax(0,1.4fr) minmax(280px,1fr);gap:24px}.movement-guide{padding:24px}.movement-guide-content>p{font-size:18px}.timer-clock{font-size:45px}}
@media(max-width:760px){.header-bottom{align-items:start;gap:12px;flex-direction:column}.site-header{margin-bottom:24px}.next-session{flex-direction:column;align-items:stretch;gap:16px}.next-session .button{width:100%;min-width:0}.resume-notice{flex-direction:column;gap:16px}.workout-grid{grid-template-columns:1fr;gap:16px}.movement-guide{min-height:unset;padding:24px;gap:16px}.movement-guide-content>p{font-size:18px;line-height:1.45}.movement-guide h4{margin-bottom:12px}.media-note{font-size:12px}.timer-panel{min-height:290px}.exercise-heading h3{font-size:32px}.workout-band{padding:20px 56px}.workout-band h2{font-size:28px}.workout-view{gap:20px}.timer-column{gap:12px}.session-measures{gap:24px}.sound-control{margin-left:0}.notice{flex-direction:column;align-items:start}.notice-actions{width:100%}.day-dialog-content{font-size:16px}}
@media(max-width:520px){.app-shell{width:calc(100% - 40px);margin-top:24px}.title-band{padding:20px 12px}.title-band h1{font-size:20px;letter-spacing:-.03em}.header-bottom{margin-top:12px}.header-bottom>p{font-size:12px}.header-bottom nav{width:100%;gap:24px}.nav-link{font-size:13px}.profile-summary{grid-template-columns:minmax(0,1.8fr) minmax(92px,1fr);gap:24px;padding-bottom:20px}.profile-summary h2{font-size:20px}.profile-summary strong{font-size:20px}.field-label{font-size:13px}.weight-summary .text-button{margin-left:0;display:block;min-height:32px;padding:4px 0;font-size:13px}.view{gap:20px}.program-position{font-size:13px}.progress-count{gap:8px}.progress-count strong{font-size:28px}.progress-count span{font-size:13px}.next-session{padding:20px}.next-session h2{font-size:22px}.day-grid{grid-template-columns:repeat(3,minmax(0,1fr));gap:20px 12px}.day-photo{aspect-ratio:1}.day-number{font-size:14px}.day-description{font-size:12px}.day-state-icon{width:32px;height:32px}.day-state-icon img{width:18px;height:18px}.calendar-navigation{display:grid;grid-template-columns:1fr 1fr;gap:12px}.calendar-navigation>p{grid-row:2;grid-column:1/-1;text-align:center}.calendar-navigation .button{font-size:12px;padding:12px 10px}.section-heading h2{font-size:20px}.section-heading .text-button{font-size:13px}.site-footer{margin-top:24px;padding-bottom:24px;gap:8px;flex-direction:column}.site-footer .text-button{min-height:44px}.site-footer .small-note{font-size:12px}.workout-band{padding:18px 48px}.workout-band h2{font-size:20px}.workout-band .icon-button{left:3px;width:42px;height:44px}.exercise-heading h3{font-size:26px}.exercise-heading p{font-size:13px}.workout-view{gap:16px}.movement-guide{padding:18px;min-height:165px;gap:12px}.movement-guide-content>p{font-size:16px;line-height:1.4}.movement-guide h4{font-size:16px;margin-bottom:8px}.movement-guide .movement-alternative{font-size:13px;margin-top:8px}.media-note{display:none}.timer-panel{min-height:290px;padding:16px 10px;gap:10px}.timer-phase{font-size:14px}.clock-face{height:212px}.timer-clock{font-size:49px}.timer-controls .button{font-size:13px}.timer-column{gap:12px}.restart-button{font-size:13px;min-height:40px}.save-status{font-size:12px}.session-measures{gap:16px}.session-measures .field-label{font-size:12px}.sound-control{font-size:13px;gap:8px}.next-exercise{font-size:13px}.small-note{font-size:12px}.dialog-content{padding:24px}.dialog h2{font-size:24px}.dialog-content>p{font-size:15px}.summary-metrics{gap:20px;padding:16px}.summary-metrics strong{font-size:22px}.backup-actions{flex-direction:column}.history-row{flex-direction:column;gap:8px}.history-row h3{font-size:17px}.data-view>h2{font-size:28px}.notice{padding:16px}.notice-actions .button{width:100%}}
@media(max-width:359px){.app-shell{width:calc(100% - 32px)}.title-band h1{font-size:18px}.day-grid{grid-template-columns:repeat(2,minmax(0,1fr))}.profile-summary{gap:12px;grid-template-columns:1.6fr 1fr}.profile-summary h2{font-size:18px}.progress-count strong{font-size:26px}.header-bottom nav{gap:20px}.workout-band h2{font-size:18px}.summary-metrics{flex-direction:column;gap:12px}}
.video-reference{margin-top:16px;overflow-wrap:anywhere}.exercise-video{display:inline-flex;align-items:center;min-height:44px;gap:8px;color:inherit;font-size:15px;font-weight:700;text-decoration:underline;text-underline-offset:4px}.video-reference .video-source{font-size:12px;line-height:1.5;opacity:.75;margin-top:4px}.video-reference .video-note{font-size:13px;line-height:1.55;margin-top:8px}.day-movement{border-bottom:1px solid var(--line);padding-bottom:16px}.day-movement h4{font-size:16px;margin-bottom:6px}.day-movement .video-reference{margin-top:4px}#day-dialog-content .video-note{color:var(--ink);font-size:13px}#day-dialog-content .video-source{font-size:12px}
@media(prefers-reduced-motion:reduce){html{scroll-behavior:auto}*,*:before,*:after{animation:none!important;transition:none!important}}
@media(max-width:520px){.workout-mode .app-shell{margin-top:20px}.movement-guide{min-height:124px;justify-content:center}.movement-guide-content summary{font-size:16px;display:flex;flex-direction:column;gap:8px;justify-content:center}.movement-guide-content summary span{display:block;font:400 13px/1.4 var(--font-body);color:var(--background);opacity:.75}.movement-copy>p{font-size:16px;line-height:1.45}}

/* Treino: leitura direta, prévias locais e relógio visível no celular. */
:root{--ease-out:cubic-bezier(.23,1,.32,1)}
.button{transition:background-color 140ms var(--ease-out),transform 140ms var(--ease-out)}
.button:active:not(:disabled){transform:scale(.97)}
.day-button{transition:transform 120ms var(--ease-out)}
.day-button:active{transform:scale(.98)}
.movement-guide{min-height:0;justify-content:flex-start;gap:12px;padding:24px;background:var(--surface);color:var(--ink)}
.movement-guide-content{max-width:none}
.movement-guide-content summary{font-size:18px}
.movement-copy{margin-top:12px}
.movement-copy>p{font-size:16px;line-height:1.5}
.movement-guide .movement-alternative{font-size:14px;line-height:1.5;color:var(--muted);margin-top:10px}
.media-note{color:var(--muted);opacity:1;line-height:1.5}
.media-note:empty{display:none}
.video-reference{margin-top:14px}
.exercise-video{display:flex;align-items:stretch;gap:0;min-height:78px;padding:0;overflow:hidden;border:1px solid var(--line);border-radius:12px;background:var(--background);font-weight:400;text-decoration:none;transition:transform 140ms var(--ease-out),border-color 140ms var(--ease-out)}
.exercise-video:active{transform:scale(.98)}
.exercise-video:focus-visible{outline:3px solid var(--green)}
.video-preview{position:relative;display:block;flex:0 0 42%;max-width:220px;min-width:96px;aspect-ratio:16/9;background:var(--ink);overflow:hidden}
.video-preview img{width:100%;height:100%;object-fit:cover}
.video-play{position:absolute;top:50%;left:50%;display:grid;place-items:center;width:38px;height:38px;border-radius:50%;background:var(--background);color:var(--ink);font-size:15px;line-height:1;transform:translate(-50%,-50%)}
.video-preview-copy{display:flex;min-width:0;flex-direction:column;justify-content:center;gap:3px;padding:12px 14px;line-height:1.35}
.video-preview-copy strong{font:700 14px/1.35 var(--font-heading)}
.video-channel{font-size:12px;color:var(--muted);overflow-wrap:anywhere}
.video-context{margin-top:6px;font-size:12px;color:var(--muted)}
.video-context summary{display:list-item;min-height:32px;cursor:pointer}
.video-context .video-note{font-size:12px;line-height:1.5;margin-top:4px}
.day-movement{padding:16px;border:1px solid var(--line);border-radius:12px;background:var(--background)}
.day-movement h4{font-size:16px;margin-bottom:6px}
.day-movement>p{font-size:14px;line-height:1.5}
.day-movement .video-reference{margin-top:12px}
#day-dialog-content{gap:12px}
#day-dialog-content h3:not(:first-child){margin-top:8px}
#day-dialog-content .video-preview{flex-basis:100px;min-width:100px}
#day-dialog-content .video-preview-copy{padding:10px}
.dialog:has(#day-dialog-content){width:min(calc(100% - 32px),680px)}
.dialog::backdrop{background:rgba(37,26,10,.4)}
@media(max-width:760px){.timer-column{order:-1}.workout-grid{gap:14px}.timer-panel{min-height:260px}.movement-guide{padding:20px}}
@media(max-width:520px){.movement-guide{min-height:0;justify-content:flex-start;padding:18px}.movement-guide-content summary span{color:var(--muted);opacity:1}.movement-copy>p{font-size:15px;line-height:1.5}.media-note{display:block;font-size:12px}.timer-panel{min-height:250px}.day-movement{padding:14px}.day-movement>p{font-size:14px}.video-preview{flex-basis:40%;min-width:96px}.video-preview-copy{padding:10px}.video-play{width:32px;height:32px;font-size:13px}}
@media(prefers-reduced-motion:reduce){.button,.day-button,.exercise-video{transition:opacity 120ms ease,background-color 120ms ease!important}.button:active:not(:disabled),.day-button:active,.exercise-video:active{transform:none}}
@media(prefers-contrast:more){.exercise-video,.day-movement{border-color:var(--ink)}.video-preview-copy,.video-channel{color:var(--ink)}}
.workout-exercises{border-top:1px solid var(--line);padding-top:14px}
.workout-exercises>summary{min-height:44px;cursor:pointer;font:700 16px/1.5 var(--font-heading)}
.workout-exercises-list{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:12px;margin-top:12px}
.workout-exercises-list .day-movement{min-width:0}
.workout-exercises-list .video-preview{flex-basis:110px;min-width:110px}
.movement-guide-content summary span{display:none!important}
@media(max-width:760px){.workout-exercises-list{grid-template-columns:1fr}}

/* O roteiro inteiro permanece legível ao lado do relógio e marca a etapa atual. */
.start-cue{display:flex;align-items:center;justify-content:center;gap:12px;max-width:100%;padding:9px 14px;border:1px solid var(--ink);border-radius:10px;background:var(--background);text-align:left}
.start-cue strong{flex:0 0 auto;font:700 30px/1 var(--font-heading);font-variant-numeric:tabular-nums}
.start-cue[data-kind="go"]{background:var(--green);border-color:var(--green);color:white}
.start-cue span{min-width:0;font-size:13px;line-height:1.3;overflow-wrap:anywhere}
.session-plan{padding:16px 0;border-top:1px solid var(--line);border-bottom:1px solid var(--line)}
.session-plan>summary{font:700 16px/1.5 var(--font-heading)}
#session-plan-list{display:grid;gap:4px;margin-top:12px}
.session-plan .plan-group{display:block;gap:0;padding:10px 0;border-top:1px solid var(--line);border-bottom:0}
.plan-group:first-child{border-top:0}
.plan-heading{display:flex;align-items:baseline;justify-content:space-between;gap:12px;font-size:14px}
.plan-heading span{color:var(--muted);font-variant-numeric:tabular-nums;white-space:nowrap}
.session-plan .plan-rows{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:3px 12px;margin:6px 0 0}
.session-plan .plan-row{display:flex;justify-content:space-between;gap:12px;min-width:0;padding:6px 8px;border:0;border-radius:8px;font-size:13px;line-height:1.35}
.plan-row>span{min-width:0;overflow-wrap:anywhere}
.plan-row small{flex:0 0 auto;color:var(--muted);font-size:11px;white-space:nowrap;font-variant-numeric:tabular-nums}
.plan-row.is-current{background:var(--surface);font-weight:700;outline:1px solid var(--ink)}
.plan-row.is-complete{color:var(--muted)}
.plan-group.is-current .plan-heading strong{color:var(--green)}
@media(max-width:760px){.session-plan .plan-rows{grid-template-columns:minmax(0,1fr)}}
@media(max-width:359px){.session-plan .plan-row{display:block}.plan-row small{display:block;min-width:0;max-width:100%;margin-top:2px;white-space:normal;overflow-wrap:anywhere}}
@media(prefers-contrast:more){.plan-row.is-current{outline-width:2px}.start-cue{border-width:2px}}
@media(max-width:520px){.workout-band .icon-button{width:44px;min-width:44px}}
@media(max-width:359px){.workout-mode .app-shell{margin-top:12px}.workout-view{gap:10px}.exercise-heading{gap:4px}}

.weight-reminder,.weight-history-teaser{display:flex;align-items:center;justify-content:space-between;gap:20px;padding:20px 22px;border:1px solid var(--line);border-radius:var(--radius);background:var(--surface)}
.weight-history-teaser{display:flex;align-items:stretch;flex-direction:column}
.weight-history-header{display:flex;align-items:center;justify-content:space-between;gap:20px}
.weight-history-teaser .weight-chart{width:100%}
.weight-reminder{border-color:var(--green)}
.weight-reminder h2,.weight-history-teaser h3{font-size:20px}
.weight-reminder p,.weight-history-header p{margin-top:5px;color:var(--muted);font-size:14px}
.weight-reminder .button,.weight-history-teaser .button{flex-shrink:0}
.weight-tracking{scroll-margin-top:20px;display:flex;flex-direction:column;gap:18px;margin-top:8px;padding:24px;border:1px solid var(--line);border-radius:var(--radius);background:var(--surface)}
.weight-tracking-heading{display:flex;align-items:end;justify-content:space-between;gap:16px}
.weight-tracking-heading h3{font-size:24px}
.weight-tracking-heading>p{font-size:13px;text-align:right}
.weight-entry-form{display:grid;grid-template-columns:minmax(0,1fr) minmax(0,1fr) auto;align-items:end;gap:12px}
.weight-entry-form .form-field{min-width:0}
.weight-entry-form .form-field label{font-size:13px}
.weight-entry-form .form-field input{background:var(--background)}
.weight-entry-form .button{min-height:52px}
.weight-entry-list{display:flex;flex-direction:column;max-height:280px;overflow:auto}
.weight-entry-row{display:flex;align-items:center;justify-content:space-between;gap:16px;min-height:48px;border-top:1px solid var(--line);font-size:14px;font-variant-numeric:tabular-nums}
.weight-entry-row .text-button{flex-shrink:0}
@media(max-width:760px){.weight-entry-form{grid-template-columns:1fr 1fr}.weight-entry-form .button{grid-column:1/-1}.weight-tracking-heading{align-items:start;flex-direction:column;gap:4px}.weight-tracking-heading>p{text-align:left}}
@media(max-width:520px){.weight-reminder,.weight-history-teaser,.weight-history-header{align-items:stretch;flex-direction:column}.weight-reminder,.weight-history-teaser{padding:18px}.weight-reminder .button,.weight-history-teaser .button{width:100%}.weight-tracking{padding:18px}.weight-entry-form{grid-template-columns:1fr}.weight-entry-form .button{grid-column:auto}}